mark
hyman

mark’s day.

• On waking
  16 oz of water with electrolytes

  “The first thing I do when I wake up is I go to the kitchen and I have at least 16 ounces of water with electrolytes to get rehydrated from the night.”

• Then
  20 minutes of morning light

  outside if it’s a nice day; if he can’t get sunlight, full-spectrum light glasses, for about 20 minutes.

• Then
  Breathwork, qigong, meditation

  ten to fifteen minutes of breathwork “to get my system going,” some qigong for gentle movement, then five to twenty minutes of meditation.

• If there’s time
  Journal

  he journals “to get my thoughts out and kind of consolidate my memories and metabolize my experience.”

• After
  The gym, with a trainer

  he started strength training in his late fifties and works with a trainer who supervises him, because of past back surgeries.

• About 8–9 am
  A “medicine shake” after a 14-hour fast

  dinner around 6 pm, nothing until about 8 am, then a shake of goat whey, creatine, urolithin A, spermidine and prebiotic fibre, with his multivitamin, fish oil and vitamin D.

• No shake
  Eggs, not sugar

  away from home: an omelette with eggs, avocado, tomatoes and olive oil.

• Travelling
  A day’s food in his backpack

  protein sticks and macadamia nuts, supplements in packets, and resistance bands: “all I need is a floor and a door.” On arrival he heads to the gym, then a sauna and, if he can, a massage.

• Overnight
  Phone out of the bedroom

  he charges the phone in another room and avoids it first thing in the morning and last thing at night.